Starting this Saturday (6/6) at 10am.

So what exactly does “Level 2” mean? Simply put, the all new EDCF Level 2 class is designed for our athletes who have already developed a basic level of fitness and are seeking more. Whether you are interested in competing in local competitions or just pushing your body to new performance milestones, this class is for you. The main focuses of this class is to instill more practice and instruction around the Olympic lifts and higher level gymnastic movements while also putting athletes through workouts which are heavier, more technical, and more intense than those in our regular class.

The Level 2 class will begin meeting this Saturday at 10am. We will be holding a short meeting at the beginning of class and detailing what we expect out of you as an athlete and what you can expect from the new class. Every Saturday, the Level 2 class will begin promptly at 10am. It is up to the athlete to get to the gym early (9:45am at the latest) to warm-up as there will not be a coach led warm-up. If you can’t warm yourself up properly then you are most likely not ready for Level 2).

Am I ready for Level 2? This is what you might be asking yourself. We are looking for veteran athletes that have been doing CrossFit for more than 6 months. Athletes that can do most of the basic movements without scaling. That can perform kipping pull-ups without a band, strict pull-ups, squat their own body weight for multiple reps, and generally do at or near RX’d weights in our normal class. We want athletes that are looking to learn new gymnastic movements, focus more on the Olympic lifts, and wanting to feel what a competition environment is like.

Not sure if you are ready yet or on the fence? Have any questions about the program? Please email Coach Ryan HERE.

 

 

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Monday 6/1

Tester warm-up in 15 min:

A1) Back squat – build to 90%+

A2) Rowing – 2-3 build-ups over 30 sec (increasing pace every 10 sec)

A3) Work through kipping motion and front rack mobility

+

Tester:

“Jackie”

– 1,000 m row

– 50 thrusters (45/35)

– 30 pull-ups

 

Tuesday 6/2

A) EMOM x 10

– Split Jerk x 1 rep

Build from 70-90% based on feel and mechanics.

+

4 sets:

4 min to…

– Run 400m

– 20 heavy Russian KB swings

– AMRAP HR push-ups

R2M

+

3 rounds not for time:

– 8-10 seated concentration curls/ side

– 15-20 band pull-aparts (engage scapulas before each rep)

 

Wednesday 6/3

A) Every 90 sec x 15 minutes (10 reps):

– 1 squat clean 80-95%

+

5 rounds for time:

– 5 power cleans (135/95, 95/65, 65/35)

– 7 front squats

– 30 DUs

 

Thursday 6/4

A1) Bench press 5 @ 65%, 5 @ 75%, 5+ @ 85%; R20S

A2) Weighted pull-ups cluster 2.2.2; R15S/2M

B) EMOM x 12 min

E: Romanian Deadlifts @30X1 (moderate – tough)

O: DB bent over row 8-10 (1 side only)

C) 3 rounds:

– 10 BB hip thrusts tough; R30S

– 1 min plank; R90S

 

Friday 6/5

A) Every 3 min for 15 min:

– 6-8 seated strict BB press @ 2111

(stretch hip flexors/calves in between)

+

For time:

Run 800m

then…

4 rounds:

– 4 man-makers (35/20ish)

– 8 T2B

– 12 box jump overs (24/20”)

then…

Run 800m